Do All The Crunches You Want But Your Belly Fat Will Not Go Away Unless You Do This

The phrase, 'New Year, New Me' literally brings in a tsunami of people wanting to get fit. Apart from the fact that 90% of them dropout only after a week, there's this absolute demand of 'toning' and 'belly fat reduction'. Now, its 2018 and it's hard to fathom that people still believe that they can target and reduce specific fat deposits on their body. Spot reduction is a myth that has prevailed in the industry for a long time now. The reason that this myth exists is because people are often looking to reduce fat from a specific body part. Look, let me bury this myth and any spot reduction expectations you have, once and for all.

What is Spot Reduction ?Reducing fat from a particular body part, especially from the tummy, face and back, is called spot reduction. Hence, spot reduction is basically when you try to exercise a particular body part in hopes of burning fat in that area, specifically. People do it to get leaner and reduce fat. For example, someone concentrates only on working out their triceps because their tricep area has more fat. Just focusing on your troublesome areas and not working out your overall body is known as spot reduction and it's a complete waste of time.

How Fat loss WorksLet me break down how your body burns fat. Fat is stored in your body as fat cells. These fat cells are found in the form of triglycerides in the body. Triglycerides cannot be used by the body for energy right away. The triglyceride has to be broken down into free fatty acids and glycerol, which has the ability to enter the bloodstream. Now, this fatty acid and glycerol can occur anywhere in the body and not necessarily from any specific body part.

Is Spot Reduction Possible?No, it's not possible. Just because you are exercising a particular body part, it doesn't mean that the body will utilize fatty acids from that area. The same principle has also been supported by the studies conducted on spot reduction. A study conducted by the Department of Kinesiology & Health Education, Southern Illinois University Edwardsville, Edwardsville, Illinois, USA, established that when the subject participants targeted their abdominal muscle for spot reduction, no reduction was found in belly fat. There have been various other studies on spot reduction where subjects even trained their arms for a fixed period but they still lost fat from all over the body and not just the arms.

How do you reduce belly fat?So, what is the best exercise for people who are looking to reduce their tummy fat? Well, you need to concentrate on the proven ways to reduce overall body fat percentage. When your body starts losing weight, you will start losing tummy weight as well. The following are the ways to do it.

Calorie Restricted Diet: No diet will work until you take a pen and paper and note down the macros that you are taking in your diet. Once you know what you are eating throughout the day, eliminate all the empty calorie foods and other high carb food sources to reduce the total number of calories to create a deficit.

Weight Training and HIIT: Though cardio may help you with the initial phase of water loss from the body, it is weight training that will actually help you in the long run. Perform a few sessions of HIIT to boost your fat loss.

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Note- The article just lays down the properties of sprouts. For successful fat loss or muscle, you will need to align your calorie intake with your goal. Sprouts are one of the healthiest food items out there.

If you are a bodybuilding fan, you must have heard about Dallas McCarver. The bodybuilding industry suffered a shock last year when Dallas, at 26-years-old met with sudden death. Of course, he was looked up to as a prodigy and hailed as the next.

While the majority of people find it difficult to motivate themselves to hit the gym daily, there are a few like me who would never miss a workout session, no matter what it takes. So, does that mean that you can even workout on the days you aren't feeling well?

From an amateur to a professional body builder, we all have certain lagging muscle group. Nobody is born with a perfect symmetrical body and neither does everyone react the same way to workouts. Every human being is born with a different body structure and genetics

While some of us consume regular milk for breakfast every morning, there are a few people who can't enjoy the same privilege. I am talking about people who are either lactose intolerant or have turned vegan.

When people want bigger arms, they generally focus on their biceps only. That's because biceps are the most shown off muscle on the planet! But this is exactly where you are wrong. To have huge guns, you need to concentrate more on your triceps than biceps.

The phrase, 'New Year, New Me' literally brings in a tsunami of people wanting to get fit. Apart from the fact that 90% of them dropout only after a week, there's this absolute demand of 'toning' and 'belly fat reduction'.

If you are a regular MensXP Health reader, by now, a lot of you know me as an author on the portal. Apart from this, I also own and operate Sixpacktummy, a fitness company. With this piece, I am going to detail my journey from a skinny, small boy who went on to get jacked, naturally.

Thanks to science, we know that more calories consumed than burned definitely leads to fat gain. But what's underplayed a lot of times by a lot of coaches is the role of stress management and how stress wreaks havoc on our hormonal system.

In today's day and age, it's really difficult to maintain a healthy lifestyle, especially if you are not a fitness enthusiast. For a fitness enthusiast, his fitness is always his priority so he plans everything accordingly.

2018 is just around the corner so it's time for all those new year's resolutions to start coming in now. For all you serious gym goers who are thinking about working out in the new year, we've got a few exercises for you to sink your teeth into.

CLA, short for Conjugated Linoleic Acid, is another trendy 'fat burning'
supplement that sells like hot cakes nowadays. I have even seen bodybuilders and
health coaches recommending this supplement to people for a quick fix.

With all the talk about what to exclude from your diet, there is hardly any discussion on what to 'include' in your diet. There are so many food sources out there that have tremendous nutrition value and should make it to your daily food intake.

The fitness supplement industry just doesn't rest. There is always something new being launched, stuff that promises miraculous weight loss solutions and more. The latest is something called 'yohimbe'.

Most weight loss cases are driven by desperation to burn off the kilos as fast as possible. While it's good to start taking control of your life, but the thing is that you can't lose all the weight you gained over the years

A lot of fitness equipment, in today's fitness scene is underrated. While some are overlooked, some are completely ignored. One such tool is the foam roller. Though it is not something that's been invented in the past few years.

The internet is full of fat loss transformations. 4 months to chisel, 3 months to shred and what not. Though it's good that people are assuming responsibility to change for good but what usually happens after a transformation

If you want an edge in your lifting capacity and you are a natural athlete, Creatine is your savior. In the same way, if you want your muscles to have a fuller look, creatine is the supplement that will help you.

With more and more people turning into vegetarians and then into vegans these days, it is important to understand what kind of deficiencies you may encounter when you choose to follow a trend.Turning vegan is a separate issue in itself. To cut things short- veganism adds a ton of deficiencies to your diet.

Nothing in life worth having comes easy. Whatever comes easy, isn't that great. And, this 'fetch and go' junk food culture is one glaring example. More and more people are choosing easy options when it comes to satisfying their hunger.

The debate of whether or not to include carbohydrates and fat in a post workout meal seems to never end. In fact, fat should not even be an option when it comes to post workout nutrition. Do carbs and fat really score that low when it comes to their importance in a post workout meal? Well, you are about to find out the science behind this myth.

Beta Alanine has been around for a while but a lot of people are still unaware of its benefits. It is usually used as a performance enhancer by track and field athletes but is now doing the rounds in the bodybuilding circuit as well. It is also used as the main ingredient of many pre workouts available in the market. Let's find out whether it really lives up to its name or is it just another waste of money.

Despite of being one of the most researched supplements on Earth, creatine is considered to be a rather notorious supplement by many. The reason for that is either its misuse or misinformation about it. The truth is that creatine is completely safe to use and is one of the most widely used supplements

Coffee is generally consumed as either cappuccino or latte. For people who use it as a pre-workout igniter, it is usually consumed in the form of black coffee shots. Now just like there's something new always showing up in fitness, with the usual astronomical claims and it's called green coffee. And like the glut of ‘fitness foods' out there, it claims to ‘reignite' metabolism and ‘burn fat'.

Gyms in India aren't the same as they used to be. As far as the equipment and facilities are concerned, there has been a drastic change in the Indian fitness industry. Apart from fancy equipment, facilities like steam rooms and saunas have become pretty commonplace.

No matter how much you try to control it, it does get difficult to control sugar cravings. The situation is even worse if you are a foodie who loves sweets. Not only does sugar jeopardizes the weight loss process, it is also detrimental to your health in various other aspects.

With so many supplements available in the market today, it is difficult to choose which one is right for you. Every supplement claims to aid muscle building or help in fat loss. So should you go ahead and buy all of them? Well, of course not. Supplement companies make these tall claims just to sell their products.

The pain of not putting on weight is real. While the majority of the population is busy losing pounds, ectomorphs are doing everything to put some kilos on. When nothing seems to work for them, they turn to weight gainers or mass gainers.

We all know that nuts are good for health. They contain essential fatty acids and should be a part of your daily diet. Apart from consuming them raw, another form in which these nuts are available is a roasted form. Roasted nuts sell better simply because they taste better.

Not a lot of people know that it's not just the fat that's under the skin, which contributes to your total fat. There's a type of fat present inside your abdominal cavity called visceral fat. Visceral fat is more dangerous than the fat that's visible to you in the form of chubby skin.

If you are a pseudo-fit person who usually runs marathons to lose weight and blames carbohydrates for obesity, chances are you must also be drinking some kind of ‘infused detox water'. Congratulations, you belong to a certain breed of misinformed, health-conscious people who have recently cropped up.

‘Fat converts into muscle', is one of the most commonly used taglines by supplement manufacturers. Some bro science experts make this claim to lure in clients as well. They tell poor skinny guys to gain fat first and misinform them that this fat will be converted into muscle later on.

The saying, ‘eat more fruits for a healthy life' was something or parents, teachers and coaches have always told us. However, with recent studies and new opinions on high fructose corn syrup, fructose has started getting a bad rep. Studies show how fructose corn syrup and glucose can have a negative effect on one's health and leads to weight gain.

There are days when you just don't feel like hitting the gym. But that certainly doesn't mean that you don't want to or shouldn't exercise. To get out of the regular rut, here are 4 bodyweight exercises that you can do at home.

It's been some time since you made up your mind to hit the gym, right? But then it's either motivation that holds you back and sometimes other reasons, like your busy schedule. After all, you are not a bodybuilder who can spend all his time building his physique only.

There's always hysteria when it comes to supplementing creatine. It's hard to understand why because creatine is the most extensively researched supplement on the planet. At least a thousand studies have been conducted on its safety and effectiveness, if not more.

Yes, it's a fact that caffeine helps in alertness, increasing physical performance and metabolism; to an extent. However, like any other substance, even caffeine has certain side effects if consumed in excess. What's worse is that we don't really care about the amount of caffeine that we consume during the day.

CrossFit has been gaining immense popularity around the globe. Yet in India, there are hardly any good CrossFit facilities. The reason is simple- we are still too obsessed with getting big like bodybuilders. People go to the gym just to improve the way they look, not the way they function.

If your day starts with a cup of coffee, we are here to give you a few more reasons to continue doing so. Not just for the taste and kick, people who drink coffee as a part of their workout regime will also be surprised how it actually works to improve their workout performance.

Bored of lifting weights and performing the same cardio routines every day? Don't have time to go to the gym? Need a quick and fun way to burn calories every morning? Well then, jumping ropes is something you should be doing.

A lot of dudes know about essential amino acids but do you know about essential fatty acids? Not just the gym enthusiasts but every healthy individual is opting to supplement with essential fatty acids.

A recent surge in online training platforms has given rise to more bro science, rather than eliminating it. These forums are churning out so-called ‘certified fitness experts' like Lovely professionals and Amity University MBAs.

Apple Cider Vinegar has become extremely popular in the fitness world these days. Chubby dietician and nutritionists swear by its effectiveness it has been boasted about so much that it seems as if it is the ‘one stop solution.

So you have made up your mind, you will now work towards your long pending fat loss goal. Fad diets have failed you and distance running has made you skinny fat. But where do you start, is your question.

A lot of people who follow a keto diet have demonized carbohydrates so much that folks literally fear touching them. Low carb diets, extreme low carb diets, zero carb diets, keto diet, all these have cornered carbohydrates.

Desi gym trainers have some high flying degrees - starting from a post graduate degree in how to fuck biomechanics up to a degree in selling steroids and unwanted supplements to young chaps; they know everything.

A lot of people believe that if you want a strong body you should consume buffalo's milk. And if you want a sharp mind, you should consume cow's milk. Also, cow's milk is considered to be lighter for digestion than buffalo's milk.

Don't eat bananas, you will get fat. Oh, you don't eat bananas on a fat loss diet. It's not uncommon to come across such advice. And, of course, they come from people who know absolutely nothing about fat loss in the first place.

A chiseled body has become synonymous with being fit. While it’s far from the fact, the younger and dumber generation would still sell their soul to get those perfect 6 pack abs. Sadly though, 90% of the dudes will probably never see their abs.

You have seen ‘Rocky’, we all have. If you haven’t, stop reading this and go watch it. Just kidding! Well, if you have seen the movie, you must remember the scene where Stallone cracks open a bunch of eggs and gulps them down.

Ramadan has finally started. For a month our Muslim brothers will be fasting for over 16 hours a day. The eating window will be restricted to about 8 hours. The struggle here is to keep up their workout and strength levels.

Coffee (caffeine) is the second most consumed beverage after water. The soft drinks thatyou enjoy in the summers also have caffeine in it. While the kick that a cup of coffee offers is unpaparallel for coffee lovers

What should be the ideal rep range for a set? If you grind iron, I know this question has always been on your mind. Some say go heavy or go home, while some say it's all about high reps with moderate weights.

So you have been fasting on and off and now your body feels weak and famished. Or, you have been on an all-liquid diet since 3 days making you crave for food. All this is happening while you make immense.

Most dudes don’t ever train their legs because it’s very demanding and brutal. If you hit your legs hard, the DOMS will not leave you for days. But that feeling is great! One of the most undertrained leg muscles are the calves.

Myths have always been a part of the fitness industry. Poor beginners are the first to fall prey to these myths and desi trainers are to be blamed. Self education and application of what you have learned.

There are two things most dudes do on a leg day - first, they don’t do squats and second, working on ‘very-heavy-completely-out-of-form' leg pressing. If you think doing heavy-ass leg presses will make you look like a Spartan.

L-carnitine has an image of a proven fat burner among fitness enthusiasts. Its low cost per serving and convenient dosage makes it a big hit for people who want to burn fat quickly. But is it really worth it?

To lose weight, the first thing that you need to do is to create a calorie deficit so that your body can use stored fat as energy reserves. This calorie deficit diet works best when you start burning some extra calories

Supplement companies have been selling Tribulus as a big revolutionary formula to supposedly ‘boost’ testosterone. Average gym bro often blames someone’s inability to grow on lowered testosterone levels.

BMR is short for Basal Metabolic Rate. It is the measure of minimum amount of energy that our body needs even when it is at total rest for functions such as- maintaining basic cell function and normal body temperature.

Have you seen people running to grab their shakers immediately after they have finished the last rep of their workout? I am sure you have. That’s not unusual at all. Some are even scared that they have forgotten the protein shake

If you have been spending 40 minutes on the elliptical or the treadmill for the sole reason of fat loss, it is the time to rethink your strategy. According to The National Strength and Conditioning Association (NSCA).

Go Heavy or Go Home! While this statement can really motivate you, it’s not entirely true. Really heavy training is not the answer for the development of every body part. The Dumbbell Lateral raise is one such exercise

BCAA is short for Branched Chain Amino Acid and it has become one of the most commonly used supplements in recent time. Every fitness enthusiast can be seen sipping a BCAA concoction in between sets of strength training.

Protein builds muscle. Enough said. If your protein consumption sucks, so will your muscle repairing capability. While gym enthusiasts are generally caught up with the high absorbent, zero carbs isolate protein to rake in the benefits

There have been a ton of articles on how high GI (Glycemic Index) carbs will affect your weight loss or muscle building progress, but does that mean that that high GI Foods cannot be an integral part of your meals?

Eggs have been a favorite choice for bodybuilders and fitness enthusiasts to meet their daily protein requirements. But, it is wrong to think that eggs provide a quality meal, only for people who work out.

What was the advise that everyone gave you when you last had Gut problems? ‘’ Consume more Fiber in your Diet’’. Your Doctor always advises you to consume more fiber in your diet. Did you ever think about the reason behind this?

We all love travelling, isn’t it ?? What sort of food will you pack for your snacks on the go? This year, skip the junk food and check out these four super-fueled snacks to help you do your road trip right.

1) Distance Running - Headphones tucked in and there they go, ruining their joints and elevating the stress hormone levels. The most they lose is muscle, while they think it is the ‘fat’ that they are killing.

Exercise during pregnancy provides numerous benefits to both expectant mothers and their Fetuses.
For the mothers, exercise improves fitness, prevents urinary incontinence and back pain, and lessens
swelling and constipation.

CLA, short for Conjugated Linoleic Acid, is another ‘so called’ Fat
burning supplement that sells like hot cakes in the supplement shops. I have even seen bodybuilders and health coaches recommending this
supplement to people for quick fat loss.

Many diets rely on the theory of fasting as the core of the process. This includes avoiding foods during certain times, skipping meals, restricting your diet to certain foods or consuming no solid foods.

The fitness supplement industry just doesn't rest. There is always something new being launched, stuff that promises miraculous weight loss solutions and more. The latest is something called 'yohimbe'.

Anuj has been the best trainer that I have hired till date, I have taken help from many trainers in the past with minimal or no result however with Anuj, I have had a different experience altogether. He is pretty knowledgeable, gives you honest & right suggestions and keeps you motivated in order to achieve the overall fitness goal. His workout & diet plan for me helped me in losing close to 7 kgs within a month. I would highly recommend people struggling with their fitness to at least have a word with him and see how it goes. I'm sure with his guidance and support you can definitely achieve your fitness goals. ..

I finally took the plunge about 6 months back and the skeptic in me decided to get a personal fitness trainer through an app called Urban Clap. Of all the potential trainers that I received calls from, Anuj sounded the most professional and aware. Still a little hesitant, i decided to meet him to chalk out a plan and do some expectation setting. He came across very confident, courteous and passionate about his craft; someone who was extremely well-informed and knew exactly what he was talking about! There's always science and logic behind his explanations; be it the exercises or nutrition which for me makes him that much more reliable and his instructions that much easier to follow. Now after 6 months, in spite of a few misses on my part in the form of a sudden illness and sometimes sheer inconsistency and a lack of will, I've managed to shed about 14 kilos! Always ready to guide & motivate and also be strict wherever needed, whether it was training physically with him or simply following his carefully designed diet and exercise plans remotely, he has invariably been a great support. Here's wishing Anuj and SPT lots of success in the days to come! Cheers!! ..

IF YOU DON’T FOLLOW A GOOD NUTRITIONAL PLAN AND WORKOUT, YOU’RE BODYBUILDING WITH ONE ARM BEHIND YOUR BACK. THANK YOU SO MUCH Anuj Tyagi bhai for my body transformation and guiding me or tell me about how a body functions works. You helped me alot to gain the physique that i have now . I cant forget that , be it diet , protein or exercise , he guided me with everything.
Thank you so much for being there and supporting me...

Hi, so finally i am writing this, b4 i start lemme tel you this guy "ANUJ TYAGI" , he is a great human being before a fitness trainer . I met him when i was struggling with my fitness issues and had no one to actually guide me or tell me about how a body functions (how a body functions, what it needs and more over exercises that one has to perform ) .
Just one amazing day i have asked him after finding his big poster in "DRONACHARYA THE GYM" , about how he built such an amazing physique starting that day and now ,its been almost a year he is my fitness expert . And i can proudly say he is a good soul and he has the vision to motivate to get fit because for initial few months i was being coached for free, i wasn't paying anything and after spending a good spam of 3 months , i have realized this guy should be my trainer because he knows what a body need and how it works and that too with out any Suppliments or steroids .
I can proudly say he helped me to gain the physique that i have now . Three months TRANSFORMATION period , i cant forget that , be it diet , protein or exercise , he guided me with everything.
Thank you so much much for being there and supporting me and hope to get trained by you soon...

I was in a doubt to hire a trainer from a website as I have always taken training from the Gym itself. Anuj Tyagi proved me wrong by providing me well balanced meal plan and workout schedule as per my needs. He is the most humble trainer that I have spoken to. Appreciate the way he explains everything. I learnt much more from him online than I ever did during my Live PT sessions in the gym...

This May sound cliche coming from a brother but believe me if you are looking for genuine guidance w.r.t. your fitness goals then Anuj Tyagi is the right person for you. He is extremely focused when it comes to his client's transformations. For Anuj, it is not only about getting slim/shredding weight or bulking up those heavy muscles. He believes in total fitness. He will prepare your training and diet plan as per your goals. And if you follow his prescribed regime then I am sure you will be healthier........ ...

I was very hesitant to hire a personal trainer, but after a few workouts I knew I was ready to commit. Workouts with my SixPackTummy trainerAnuj are never boring, and there are always new exciting exercises. It has only been three months now and I am in better shape than I have ever been, and I consistently have more energy. I have lost weight, gained muscle, and increased my endurance. I have also been able to increase my flexibility and improve my balance. Anuj is excellent at providing a full body workout, and at explaining the benefits of each exercise.
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Note- The article just lays down the properties of sprouts. For successful fat loss or muscle, you will need to align your calorie intake with your goal. Sprouts are one of the healthiest food items out there.

Sixpacktummy is an online venture that was founded by Anuj Tyagi in 2016. Our motto is to create an awareness and impart knowledge about General Health and Fitness. We provide online consultancy wherein our Experts help clients to bring a positive change in their health and lifestyle.